23.2.16 (Tuesday)

A. Gymnastics Skill

Alternate Emom x 8

1. 3-5 Strict Toes to bar odd
2. Handstand walk to wall 5mt (or 5 plate walkshttps://www.youtube.com/watch?v=Q-fKAoyzK6w) followed by 3-5 strict Deficit Hspu

Rest 2 min

Then For Time

40 Toes to bar
40 Kipping HSPU with two 10kg plates and one abmat in the middle (or with one abmat)

B. Conditioning

Amrap 15 min

50 Box Jumps
40 Burpees over bar
30 Hang Power Cleans (70-60kg/50-40kg)

C. Finisher

3 rnds of

400mt run
20 Renegade Rows (17.5kg/10kg)